FOOD & NUTRITION

Baked Sweet Potato Fries with Creamy Apple-Maple Dip

A healthy snack for fall and a fun substitute for regular potato fries. Sweet potatoes are a good source of vitamins A, C and B6.

Makes 4 servings

Ingredients:

FRIES

• 2 medium sweet potatoes, cut lengthwise into fry shape
• 1 tbsp (15 mL) olive oil
• ½ tsp (2.5 mL) salt

DIP

• ½ cup (125 mL) unsweetened applesauce
• 2 tbsp (30 mL) plain non-fat yogurt
• 1 tbsp (15 mL) maple syrup
• dash of cinnamon

Directions:

1. Preheat oven to 425º F (220º C).
2. Line a cookie sheet with tin foil.
3. Place sweet potato fries into a bowl and toss with oil and salt.
4. Bake for 10 minutes. Remove from oven and turn over. Bake another 8 to 10 minutes.
5. Meanwhile, mix all dip ingredients in a bowl.
6. Serve immediately with dip on the side.

Nutritional information per serving (5 to 6 fries):

• Calories: 110
• Protein: 2 g
• Fat: 4 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 1 mg
• Carbohydrate: 19 g
• Dietary fibre: 3 g
• Sodium: 307 mg
• Potassium: 275 mg
  

Developed by Nadine Day, RD. © The Heart and Stroke Foundation.

Copyright © 2007 Heart and Stroke Foundation. Reprinted with permission.

The Heart and Stroke Foundation, a volunteer-based health charity, leads in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, the promotion of healthy living and advocacy. www.heartandstroke.ca